Chicken Parmesan - healthy skillet

By á-1569

Ingredients

• SKILLET CHICKEN PARMESAN:
• HOMEMADE TOMATO SAUCE (OPTIONAL)
• 1 tablespoon extra-virgin olive oil
• 3 garlic cloves, minced
• 1/4 cup grated onion
• Pinch crushed red pepper
• 1 28-ounce can crushed tomatoes (preferably San Marzano)
• 8 fresh basil leaves, chopped
• 1/2 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper
• ROASTED SPAGHETTI SQUASH
• 1 spaghetti squash (about 2 to 2 1/2 pounds)
• Kosher salt
• Freshly ground black pepper
• 4 boneless skinless chicken breasts
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups tomato sauce (homemade or your favorite store-bought)
• 1 1/2 cups grated part-skim mozzarella
• 2 tablespoons freshly grated Parmesan cheese

Preparation

Step 1

For the Homemade Tomato Sauce (optional):

In a medium sauce pan over medium low heat, combine olive oil, garlic, onion and crushed red pepper, and cook 2 to 3 minutes, stirring constantly so the garlic does not burn. Add tomatoes, basil, salt and pepper. Bring to a low simmer, reduce heat to low, and cover. Let cook for 20 minutes.

For the Roasted Spaghetti Squash:

Preheat oven to 400F. Line a baking sheet with parchment paper.

With a sharp knife, carefully cut about four 1/2-inch slits in the squash to allow steam to escape while it cooks. Put the squash on the prepared baking sheet and roast for about 1½ hours. Let the squash cool for about 20 minutes on the baking sheet.

Cut the squash in half and use a spoon to scoop out the seeds. With a fork, pull the squash fibers away from the outer peel (use a towel to hold the squash in place if it's too hot). Season with salt and pepper if desired.

For the Skillet Chicken Parmesan:

Preheat oven to 400F.

Arrange a chicken breast between two sheets of plastic wrap. Using a meat mallet, pound the chicken evenly until it is 1/4-inch thick. Remove the plastic wrap and repeat. In a small bowl, combine the salt, pepper and garlic powder. Season each side of each chicken breast with the mixture.

Heat oil in a large ovenproof skillet over medium high heat. Place chicken breasts in the skillet and sear for 3 minutes. Use a spatula or tongs to flip the chicken breasts. Top with sauce, mozzarella and Parmesan. Transfer skillet to the oven and bake for about 4 to 5 minutes, until chicken is cooked through and cheese is melted and bubbly. Serve with Roasted Spaghetti Squash.